plate full of healthy oats rava idli and coconut chutney

As a teenager trying to lose weight, I would go to bed super committed to starting a diet ‘tomorrow’. And every ‘tomorrow’ came with skipping breakfast. As I believed that the only way to lose weight was by not eating. Alas, only if I could talk to that naïve but super excited girl today. I would tell her that skipping breakfast only made my diets more difficult and often ended up in binge episodes. 

So now, I am on a constant lookout for healthier and ‘easy to make’ breakfast options. These healthy Oat Rava idlis are just that. And if you are on a mission to lose weight, then they can come in handy as they are low in calories and quiet filling.

Is Oats Rava Idli healthy and good for weight loss?

As someone who has battled with weight loss all her life, I say this hell yeah! It’s one of my go-to breakfast recipes when I am trying to be on a calorie deficit. But don’t just take my word for it, let’s talk about its key ingredients and their nutritional value:

Oats – Oats are one of the healthiest and most nutrient dense grains we have access to. Not only are they gluten-free but also a great source of protein along with vitamins, minerals and anti-oxidants. For my weight loss fam, the soluble fiber content called Beta-Glucan is what makes Oats super effective. Studies suggest that β-glucan has an ability to promote the feeling of satiety and fullness. As it mixes with water and forms a viscous thick gel in the stomach. This delays the time of food passing from stomach to small intestine, leading to a lasting feeling of fullness. Additionally, the beta-glucan fiber also helps in reducing cholesterol and regulating the blood sugar.

Rava / Rawa / Suji / Semolina – Rava again is a protein rich flour loaded with minerals like iron (helps in blood circulation) and magnesium, zinc and phosphorus (helps in maintaining the nervous system). It also has a high concentration of several B vitamins, making it a good addition in any meal. 

And for all the naysayers out there; even though Semolina is low on fiber content, it’s protein content adds to the satiety levels. And as far as dietary fiber is concerned, oats pack in a powerful fibrous punch here.

Curd/Yogurt – Curd is a great source of probiotic. These are the good bacteria that are living in our gut and help with digestion and boosting the immunity. Curd is also a great source of Vitamin B12, Calcium, Phosphorus, Riboflavin (vitamin B2) while also being high in protein.

Vegetables – I won’t go into the details of why and which vegetables are healthy, because ALL vegetables are healthy! So, consume as many as you can wherever possible. No one ever gained weight by eating too many veggies, trust me!

So, how many calories are there in Oats Suji Idli?

This recipe of the Oats Suji Idli makes about 15-16 medium sized idlis. Each of these are around 53 calories with 2g proteins and 10g carbs. This makes them an amazing low calorie and high protein breakfast option.

Calorie and Macro calculation for 1 Idli:


Protein 2gms

Carbs 10gms

Fat 1gms

How to prepare the Oats Rava Idli?

With the busy lives we all lead today, juggling work, family and trying to look perfect on social media; quick and easy recipes are a savior. These idlis are exactly that. You can have them ready in under half an hour (20 – 30 mins) including the preparation and cooking time. 

You don’t need to keep the batter for too long as it doesn’t need to be fermented (unlike most traditional idli recipes). 

The other Oats Rawa Idli recipes you will find online do a tempering to the batter. I have tried it with and without this step and realized that it doesn’t make much difference to the taste. So, I’ve skipped this step in my recipe. I would rather use those calories and that oil somewhere else during the day. 🙂 

I am not an advocate of no fat / no oil diets but being judicious with the calories is very critical. Small cuts like these can add up in a big way and make you move closer to your fitness goals. However, I will mention this step in the notes at the end of the recipe should you decide to do it.

What can I have the Oats Rava Idli with?

These idlis are very similar to the traditional Rava Idlis and are best eaten with a variety of coconut chutneys and / or sambar. I like the sambar combo as it adds to my protein content for the day. And since I am always in a rush, I invariably end up making only one of these. But if you have the time and the opportunity, enjoy them with both.

Healthy Oats Rava Idli for Weight Loss

These idlis are one of the healthiest and wholesome Indian breakfast options. Packed with the goodness of Oats and Rava, it will ensure a nutritious start of the day.
Prep Time20 minutes
Cook Time8 minutes
Course: Breakfast
Cuisine: Indian, south indian
Servings: 2 people
Calories: 848kcal


  • 1 cup Oats Rava Idli ( 80gms)
  • ½ cup Rava / Sooji / Semolina (100gms)
  • ¼ cup Sweet Corn
  • 1 cup Finely cut vegetables (carrot & capsicum) Can reduce the amount of vegetables if required. I normally add as many vegetables as possible 
  • ½ cup Curd / Yogurt
  • 1 tsp Cumin seeds
  • 1 tsp Grated Ginger
  • 1-2 pieces Chopped Green Chilly 
  • 8-10 pieces Cashew Nuts and Raisins Can skip nuts if you want to reduce the calories   
  • 1 tsp Eno / Fruit Salt
  • Salt to taste 

Tempering (optional)

  • 2 tsp Oil
  • ¼ tsp Hing / Asafetida
  • 1 tsp Mustard Seeds
  • 1 tsp Urad Dal
  • 1 tsp Channa Dal


  • Dry roast the instant oats on a pan for about 5-6 mins or till they get fragrant. Let them cool and grind them into a powder. This is your oats flour.  
  • *You can make this flour and store in an air tight container to avoid doing this step every time.  
  • In a container, add the oats flour, rawa, curd, vegetables, nuts, ginger, green chilly, cumin seeds, curry leaves and salt. Mix them all together. Add water to make a semi-solid consistency.  
  • Let this sit for 10 mins. The batter will thicken slightly as the rava will absorb water.  
  • Add water to get the right consistency of the batter.  
  • Add Eno / fruit salt along with a little water (to active the fruit salt) and mix it evenly. Don’t over mix as that can subside the bubbles.  
  • Pour into the idli molds and steam. 
  • The idli should be ready in about 10 mins. You can check if they are done by inserting a knife in the middle of the idli. If the knife comes out clean it is done.  
  • Use a spoon to remove the idlis. Dip the spoon in water each time you remove the idli to make the process easy.  


  1. You can use rolled oats if you don’t have instant oats. Don’t use steel-cut oats as they take a long time to cook. 
  2. Sometimes I skip the step of roasting the oats if I am in a rush. This can make the texture of the idlis slightly sticky. I don’t mind this as it saves me precious minutes in the morning. You can also increase the quantity of Rava by 20-25g to reduce the stickiness. 
  3. The stickiness will reduce once the idlis cool down. 
  4. If you want to do the tempering, heat oil in a container. Add the Mustard seeds, Cumin seed, Urad dal, Channa dal, and Curry Patta. One the seeds start crackling, add the Hing, Green chilly, and Ginger. Fry lightly and add this to the batter. This should be done before you let the batter sit for 10 mins (after step 2). 

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